Comparing Nutrients in 5 ounces Sapodilla VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sapodilla	2%	11%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sapodilla	Cauliflower	Recommended Dietary Allowance
Energy	4.06% 118kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	NA	3.73% 2.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.9% 1.37g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Sapodilla	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sapodilla	Cauliflower	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.13mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 111g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sapodilla VS Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Sapodilla versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sapodilla vs Cauliflower:

• 5 oz of Raw Cauliflower contain more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Sapodilla.
• 5 ounces of Sapodilla have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Sapodilla as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sapodilla vs Cauliflower:

• 5 ounces of Sapodilla have 2.2 times more Copper and 1.9 times more Iron than Cauliflower.
• While 5 oz of Raw Cauliflower contain 3.7 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Sodium and 2.7 times more Zinc than Raw Sapodilla.
• Both Sapodilla and Cauliflower contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Sapodilla lack sufficient amounts of Phosphorus and Zinc
• Both Raw Sapodilla as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sapodilla have 3.3 times more Energy, 4 times more Carbohydrate and 2.7 times more Fiber than Cauliflower.
• While 5 oz of Raw Cauliflower contain 4.4 times more Protein than Raw Sapodilla.
• 5 ounces of Sapodilla provide inadequate amounts of Protein
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Sapodilla as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.